Kristi's March 2020 Health & Fitness Page   

Welcome to March!!  I hope you are all well.  This past month we enjoyed sharing a breakfast together and have another coming in a few weeks! - We too are getting our Purple Pumpers 25th team together again for the MS 150- yes, this year is our 25th year! We do have some room on the team. Please contact me if you are interested. See below for more information.

Join Us!  - See below for the upcoming Social Update- We always have a wonderful time sharing breakfast- here is a past photo!

                                                                                               Fun at Fat Nats...

           Social Update               

March 18th-  Breakfast at Perkins- Fridley- 7:30am
June 12th-14th- Purple Pumpers 25th attend the MS 150!! - Let me know if you'd like to join the team! (see below for details)

Find Beauty in our World!!! - As the weather is warmer it provides opportunity for beauty out in the snow, and too indoors. The Conservatory has a wonderful show right now. I encourage you to stop by and see the beauty!




          Join Us!!!
Purple Pumpers 25!! - June 12-14

Thanks to all who have supported the Purple Pumpers through the years- we have earned over $155,000 for research and to support the MS Society.

If you are interested in joining the team, please contact me!
For those who support my fund raising, I will match up to $500 donations either to my fundraising or someone on the team.

You can support here:
Kristi's MS 150 Team:

Kristi's MS 150 Purple Pumpers Page

Interesting Health and Fitness Facts-

1.  As we get ready for the MS150, here are a few biking tips from University of California (Berkeley):
a) remember proper safety including a helmot, bright colored clothing, gloves for fall protection, and traffic regulations b) start training on fairly flat ground in a lower gear, c) as you change gears, try to keep your pedaling consistent, d) when training for a large event, with time add hills and distance. Happy riding!

2. According to the Weyerhaeurser Hope Heart Institute, often when you feel tired in the middle of the day, it may not be due to hunger, but could be caused by dehydration. A lack of adequate water intake may also cause headaches.

3.  I found this interesting!!  An American Council on Exercise study found that persons who wear casual clothing to work, particularly comfortable shoes, experienced an 8% increase in physical activity during the work day.

4. Building muscle requires an overload to the muscle. Within aerobic training, that generally means building through cardiovascular exercise and it will be affected by your weight, body make up, and personal factors. Strength training requires resistance. Generally those who seek increased muscle size, overload with heavier weights and fewer reps whereas those aiming for endurance use lighter resistance and more repetition.

5.  According to an article in Lifetime Fitness "Experience Life" magazine, a 2007 study found that simple daily meditation may help you calm down, increase energy, and decrease anxiety, depression and anger.  The study used an integrative body mind technique (sorry, it did not cite source).

6. As summer draws close (wishful thinking), remember to keep adequately hydrated. Water is also key in healthy diet and nutrition.  Sometimes people reach for the cookie jar or snacks misinterpreting thirst for hunger.  Keep in mind the type of fluids you are drinking and their impact on your health.

7. According to the Centers of Disease Control (2009), 75% of our national health expenditures are treating chronic diseases.  Lets all choose healthy lifestyles to minimize the risk of chronic disease!

8.  Recently I focused on the FAST screen for stroke... this month we discuss heart attacks. According to the American Heart Association, (2009), ten years ago a goal was set to decrease death rates from heart disease and stroke by 2010. Although heart disease and stroke are still among the top three causes of death in this country, other indicators are that successes have been made in reducing death rates (160,000 reduced deaths in 2005). Obesity, lifestyle and other factors continue to contribute to high levels of heart disease. Given the recent changes in CPR, remember to stay up to date on your CPR and defribrillator training. Remember additional symptoms of heart attack including chest pains, fullness in the chest, onset of autonomic symptoms such as sweating and palor,  shortness of breath, and pain in the upper body radiating to left arm. Remember, time is of crucial importance so 911 should be called first.  This is so very important-- as many of you know, I was part of a response team to a cardiac arrest at the club this past year. We were told that the use of the AD saved the man's life. It is important to be aware of the signs.  In addition, women often have varying symptoms from men including pain in other parts of the body.  Knowledge of symptoms is important as far too often persons discount heart attack symptoms until it is too late. ... Lets work to promote healthy lifestyles in conjunction with educating ourselves on the symptoms of heart attack and stroke!

9. According to the American Council on Exercise (2019), elders are increasingly booking active travel.  If you plan on an active trip such as a bike trip, hiking, or other activities that are outside your normal activity level, it is recommended you spend time conditioning for the trip.

10. A study reported at the American Heart Association's Scientific Sessions (2018) in Chicago touted the benefits of nuts in working towards long term weight control. Although nuts do have higher calories, they too provide nutritional benefits.

*The above information is for educational health purposes only, and is not meant to replace the advice or your health or fitness professional.


In Memory: - It is with sadness that we report the death of longtime member of our aerobics class (Ione Humann) and past Purple Pumper. 

May you Dance with the Angels Ione--

Purple Pumpers 2012- Ione in the back row (on left side) with her husband Terry

Blessings and beauty to all!

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American Dietetic Assoc.
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